Warm-up

3 rounds:

  • 10 scap pull-ups
  • 10 scap push-ups
  • 10 jumping lunges

5 minutes banded shoulder opening

 

Strength | Skill

5×5 weighted pull-ups (work on negative pull-ups if you don’t have pull-ups)

WOD

Choose 3 Tabatas:

  • Ring rows
  • DU’s
  • Burpees
  • Plate G2OH (20/15)
  • V-Ups
  • Push-ups
  • Core mountain climbers

1 minute rest between rounds